Low-Carb Diet Versus Low-Fat Diet: Which is Better?

Americans
spend an estimated $42 billion annually on weight loss foods, products and
services. This astounding amount is
expected to rise as more Americans fight the weight battle. Many have turned to
weight loss plans to help shape their bodies and ultimately their health.
However, the battle cry is loud and often times confusing—eat this, don’t eat
that. Low-fat, low-carb, low-protein, high-protein—they all vie for your
attention and they all tout promising results. Familiar diet plans come to
mind: Atkins (high protein, low in carb), South Beach Diet (high protein, low
carb, fat-controlled diet), the Zone diet (low carb), the Learn diet (low-fat,
high-carb) and the Ornish diet (high carb, low fat). What then?

To answer the
question, let’s look at the basics of these two diet plans:

Low-Fat Diet

The basis of
low-fat diet—cutting down high-fat foods can reduce calories intake and help
you lose weight in the long run. The American Heart Association endorses
low-fat diets to reduce risks of cardiovascular diseases. The emphasis is on
grains, whole wheat pasta, bread, fruits and vegetables and low intake of fats
(small portions of lean meat). It recommends limiting fat intake to less than
25 to 36 percent of the total calories for the day. Saturated fats and trans
fat should be slashed to less than 7 percent and 1 percent respectively.
Replace unhealthy fats with monounsaturated and polyunsaturated fats from foods
such as nuts, seeds, cold-water fish and vegetable oils.

For those
looking to lose weight, low-fat diet doesn’t mean you can load up on low-fat
foods. Eating lots of low-fat foods can chock up calories count and it may work
against your weight loss plans.

Low-carb diet

Proponents of
low-carb diet believe that a decrease in carb intake can result in lower insulin levels, which then
causes the body to turn to stored fat for energy. Atkins, Zone and Protein
power diets work on these principles—reduce intake of bread, grains, starchy
vegetables and fruits and higher intake of protein and fats. Some low-carb diet
are less stringent and allow fruits, vegetables and whole grains.

Low-carb diet often produces drastic results in the beginning.

So, which
diet is better at keeping weight off? The findings are divided:

Low-carb diet or low-fat diet? Sometimes, it's a matter of mind over matter? courtesy of www.dietpillsreviews.co.uk/images/low-carb-hi

1. According to
Dr. Meir Stampfer, a professor of epidemiology and nutrition at the Harvard
School of Public Health, “The low-carb diet was the clear winner in providing
the most weight loss.” He based his conclusion on a study conducted at the
Brigham and Women’s Hospital in Boston and Ben Gurion University where 322
obese patients were randomly assigned to low-fat, low-carb and Mediterrean
diet. After two years, the results showed that the low-carb dieters peeled off
the most pounds, averaging 12.1 pounds.

That was
revealed in an interview with ABC news on July, 2008.

2. In the August
issue of Harvard Health Letter, results from two studies revealed another
twist: with regards to weight loss, low-carb and low-fat diets end up in a tie
after one year. Low-carb scored higher weight loss points in the beginning :
dieters lose weight faster during the first six months but regain pounds in the
next six months. Dieters in the low-fat lose weight steadily and eventually
catch up.

The final
score: There is no clear winner.

3. A report by
WebMd as of March, 2010, unveiled a new winner—low-fat diet maybe best for
long-term weight loss and to maintain a healthy weight. In the study, 132 obese people who weighed an
average of 289 pounds before being put on either a low-carb or low-fat diet. After
six months, the low-carb group experienced the most weight loss but a year
later, there was no significant difference between the two groups. However, when
these dieters were tracked three years after the study and two years after the
diet ended, the low-fat group came out top—they weighed an average of 9.5 pounds
less before the diet as opposed to the low-carb group who weighed an average of
4.9 pounds less).

The explanation?

Researcher,
Marion L. Vetter, MD, RD of the Hospital of the University of Pennsylavnia,
explains in the Annals of Internal Medicine, ”Although participants in the low-carbohyrate
group lost more weight at 12 months,
they regained more weight during the next 24 months. In contrast, participants
in the low-fat group maintained their weight loss.”

Break down of Low-carb diet.

courtesy of www.londondiabetes.nhs.uk/uploads/eatwellplat

What to eat when on a low-fat diet?

Courtesy of www.drdill.org/uploads/images/med1.gif

Clearly there
is no clear winner. That may leave you puzzled, frustrated as there is no clear
direction as to what diet is best. If you’re still deciding what diet will work
for you, Harvard Health suggests that you experiment with what works for you
because many factors come into play in this whole weight loss equation: taste,
upbringing, genetics and even personality. Response to diet varies from person
to person. Of course, before you start on any diet plan, be sure to check with
your doctor or dietitian as some medical conditions may impose certain food
restrictions.

Perhaps the
better way to diet is to stick to a balanced diet, practice moderation in your
eating styles, be mindful of portion control and yes…include physical activity.

Moderation

You want to
be able to live with your diet in the long run. You don’t have to punish
yourself with food restrictions—it’s alright to include foods you like, even if
they don’t always fit into the healthy profile as long as it’s done with moderation.
You may need some resolve but it’s a happy resolve as opposed to total
abstinence (they tend to backfire and make you indulge when your resolve gives
way). Read the new
health rule. Practice moderation and cut yourself some slack.

Healthy Food Choices

Pick healthy choices to include proper amounts of nutrients and calories to help you lose weight safely and effectively (ties in with point 1).

Portion Patrol

A calorie taken in is a calorie you have to burn. Short of counting calories at each meal, use your eyes to eye-ball your plate and mentally divide the plate into fractions: allocate half the plate to vegetables and fruits, a quarter to lean protein, and the last quarter to healthy carbohydrates (whole grains/resistant starch). Want to learn more portion tricks? Read 10 ways to Measure Perfect Portion Sizes.

Exercise

Encourage physical activity—it doesn’t have to have a lot of exercise fanfare—enjoy a walk, walk your dog, do your own yardwork, play with your kids. You get the picture—discard sedentary life and move! The American Heart Association shows you how to incorporate exercise into your daily life.

It's perfectly permissible, just don't make it readily accessible.

courtesy of http://www.motherearthnews.com/uploadedImages/articles/issues/2009-06-01/MEN-JJ09-eis-chocolate-strawberries.jpg

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With so many diet plans out there, which do you choose? This hub details some of the most popular diet plans out there and how you can devise your own weight loss strategies to reach your weight loss goals.

Comments 10 comments

Anginwu, This is a very good hub and the pictures are hysterical. I believe both diets have pros and cons when you look at cholesterol levels, etc. I think what you said about moderation is so important and couple that with exercise and you should lose weight. I found so many studies out there and I think the bottom line is to chose the diet that will help you lose weight.

anglnwu 6 years ago Author

Pamela, thanks for your comments. You're right that both diets have pros and cons--i didn't discuss cholesterol levels but you brought out other aspects involved (which adds to whole picture). The new diet rule if you read the NY article link is moderation and I can't agree more. Once again, i appreciate your visit and I look forward to visiting yours.

Sandyspider 6 years ago from Wisconsin, USA

This fits right in with my Hub. I really think it is an individual thing.